CROSSFIT

STRENGTH

3 SETS FOR QUALITY* Build to heavy before SETS start.
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

BACK IN BLACK

FOR TIME
45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

SPARK

STRENGTH

EVERY 2:15
Push Jerk for load:
6 X 5
PLANK PULL THRU
6 X 12

RUN FROM JERKS

AMRAP x 17 MINUTES
400m Run
12 Push Jerks (155/105)|(115/75)

(Score is Rounds + Reps)